"Easy" Partner Day

Today's WOD:

"Easy" Partner Wednesday

  

80 Overhead Squat 45/35lbs

40 V-Sit Ups

800m Row

40 Hand Release Push-ups

80 Lunges In Place w/bar 45/35lbs

40 Jumping Pull-ups

80 Hands Behind Head Sit-ups

  

1 person at a time on ALL movements

Partner will do jumping Jacks while other works

If person doing jacks stops, they Both stop

Switch as desired.

  

Time Limit: 35 Minutes

Warm-up:

1. Run 400m
2. Toes-to-Bar x10
3. Ring Dip x10
4. Hip Extension x10
5. Hang Squat Clean 10 in 10

MOD:

Hang Squat Clean

Rowing Technique

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Will B. & Josyln 25:45

Special K & BAMF 24:40

Meghan & Rick B. 22:14

Tweetybird & Samantha G. 25:10

Sarge 14:28 (1/2 single/no jacks)

Visitor & Matthew 23:11

Vista & Luisa 28:58

Bug 11:22 (1/2 reps/no jacks)

Jeanette & Francesca 26:53

Joker & Chevy 16:44

Casey & Chris B. 20:00

Jeremy 23:03 (partly with partner)

Vinny 15:00 dnf

Christina & Grizz 31:21

Amish & Rutrow 17:08

Ryan V. & Merrick 18:37

Sweet Tea & Mighty Mouse 17:51

Jeff P. & Cory B. 17:29

Jorge C. & Alex F. 18:18

Slash 19:50 (1/2 reps & Jacks)

Mr. Clean 14:30 (1/2 reps, scaled)

Flex & Geoff 16:02

Lindsey & Karissa 24:55

Monkey & Bridget 21:09

Michael J. & Ashley 27:11

AJ & Diablo 17:11

Andy & Joey 16:00

Firecracker/Supergirl 15:37 (fasted team time!)

Natalie 13:45 (1/2 reps and jacks)

Carrie/Kandall 17:52

Brian/Farrah 17:00

Allison/Captain 21:17

Pat/Chris W. 20:45

Rachit/Thomas 22:17

Andres/Chris C. 22:14

Alexis 22:03 (1/2 reps and jacks)

Stay tight....Remember the Handshake Exercise!

Patrick working on getting tight for the toes-to-bars.

Today's WOD:

24 Toes-to-Bar

24 Hip Extensions

24 V-Sits

  

3 rounds for time.

  

Time limit: 20 minutes

Warm-up:

1. Row 3 minutes
2. Shoulder ROM
3. Back Extension x10
4. Walking Lunge x20 steps
5. Samson Stretch

MOD:

Toes-to-Bar
Hip Extension
V-Sit

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Cornbread 19:42

Jolly Green 17:17 Scaled

Phillip 14:14

Patrick 16:04

Charlie 11:20 Scaled

Kim Possible 11:00 Scaled

Ian 20:00 Scaled

Marcello 16:18 Scaled

Claudia 18:28 Scaled

Lauren 19:31 Scaled

Mighty Mouse 14:00

Tony 16:35 Scaled

Counselor 13:42

Nikki 17:05 Scaled

Rachel 13:52

Joey 7:45 Scaled

Will 15:35 Scaled

Chris C. 1704

Happy 13:47

Wonder Woman 14:52

Susie Burpees 15:05

JenKen 14:21 Scaled

Carnivore 10:58

Speed Racer 18:41

Crawling, Jumping and Sitting!

Today's WOD:

GHD Sit-ups

Bear Crawl 25 yards

V Sit-ups 

Long Jump 25 yards

  

30-25-20-15-12-8 rep rounds for time.

  

GHD Scale:  Weighted abmat sit-ups for GHD 35/25lbs and keep reps the same.

Warm-up:

1. Samson Stretch
2. Run 1 lap
3. Hip/Back Extension
4. Bear Craw
5. Jackknife "V" Sit-ups
6. Ring Dip or Muscle-up(2x)

1 Rounds of 10 reps.

MOD:

GHD Sit-ups

V Sit-ups

Long Jump

Post-WOD:

Athlete's Choice

Roll & Stretch

CFTally Athlete Results:

Shawn 28:37 Scaled 

John "The Professor" 16:36

David C. "The Standard" 20:45

Jon "Stoner" 19:12

Keith 21:58 Scaled 

Monica 23:08 Scaled 

Amanda C. 23:45

Melissa 23:00 Scaled 

Trey G. "Joker" 20:41 Scaled 

Nicolas 18:50 Scaled 

Sushila "Sushi" 21:30 Scaled 

Shelby 19:00 Scaled/Subbed 

Chris "FlyBoy" 15:40 Scaled

Rick 13:08

Trey C. "Happy Face" 11:30 Best Time!

Terri 22:17 

Amanda V. 17:03 Scaled

Mike "Rover" 18:25 Scaled/Subbed

Teresa 21:03

Jennifer 20:01 Scaled

Maybe we should have called you bear.